PLAN
Today's workout, ready
Sets, reps, load and form video in one card. Knee, back or shoulder flags reshape the plan from the start.
AI COACH
The plan adapts to you.Not the other way around.
ALVO listens to your goal, your place, your taste and your schedule. It builds your training, nutrition and weekly grocery list around them, and re-tunes everything with your data, every week.
HONEST TIMELINETRAINING SCIENCECANCEL ANYTIME
We don't sell two-week miracles.
We give your goal an honest date.
Until that day, every workout and every meal is planned.
And the plan is rebuilt weekly, with your data.
15 kg in 8 weeksnot realistic→ 16 weeks, with checkpoints, for keeps
PRODUCT
This is how it looks in your pocket
RECIPES
Nutrition, recipe by recipe
Your coach writes recipes for you: ingredients, amounts, three steps, calories and protein. Rotates daily; swap what you don't like.
GROCERY
ALVO writes your list
Real shelf products for your country and diet, with amounts. Tick them off in the store.
The plan lands in your pocket
Every Monday morning your weekly plan and a short coach note arrive on WhatsApp. It lives in your day, not in a PDF.
TODAY · PUSH DAY45 min
Incline chest press
4×8 · 40 kg
Shoulder press (DB)
3×10 · 12 kg
Cable lateral raise
3×12 · 5 kg
TODAY · BREAKFAST510 kcal · 38 g
Cocoa Oats & Skyr Bowl
- Oats · 80 g
- Skyr · 200 g
- Cocoa · 10 g
- Banana · 1
3 steps · 5 minanother idea
GROCERIES · WEEK 3Lidl · Mannheim
Chicken breast 1.2 kg€7.90
Oats 1 kg€1.49
Quark ×4€3.16
Eggs L ×10€2.79
Rice 1 kg€2.19
Bananas 1 kg€1.79
Weekly total€52.40
ALVO COACHWhatsApp
Your weekly plan is ready 💪 Mon Push · Wed Legs (knee-friendly) · Fri Pull · Sat RunPanel · alvobase.com
Grocery list updated too: 16 items, halal.
Perfect, thanks coach 🙌
Method: training science
Safe rate: 0.5-1% per weekEvidence-based volume rulesInjury & health screening10+ goal profiles
HOW IT WORKS
Start to finish, this is how it runs
TELL US
Tell us in 2 minutes
Answer the question map: goal, place, equipment, health, taste, budget.
Where will you train?
GymHomeParkOutdoors
DATE
See your honest date
The feasibility engine audits your goal: if it won't hold, it says so, and draws the date that will, with checkpoints.
GOAL
−12 kg
HONEST DATE
March 14, 2027
NOV · 18%JAN · 15%MAR · GOAL
REALISTIC ✓PLAN
Your plan is built
Weekly training + nutrition + grocery list on one screen; cards land on your WhatsApp too.
MonPush
TuePull
Wed·
ThuLegs
FriDelts
SatCardio
Sun·
2,150 kcal · 165 g protein
Groceries: €52.40 / week
TUNE
Re-tuned every week
Calories and load update from your check-in data; plateaus and unsafe speed are caught automatically.
THIS WEEK
−0.6 kg
Rate is in the safe range; calories hold. Incline press +2.5 kg.
Evidence
What's behind your programme?
Every ALVO recommendation rests on peer-reviewed work or on a framework the field's best practitioners actually use. Under each plan in the panel you see the exact sources that shaped it — click and read them yourself.
meta-analysisSchoenfeld, Ogborn & Krieger (2017) — haftalık hacim ve kas büyümesiKas başına haftada 10+ zorlu set daha fazla büyüme sağlar; hacim kademeli artırılır.meta-analysisSchoenfeld, Ogborn & Krieger (2016) — antrenman sıklığıAynı hacimde kası haftada 2 kez çalıştırmak 1 kezden daha iyi sonuç verir.meta-analysisMorton ve ark. (2018, BJSM) — protein dozuKas kazanımı için günde ~1.6 g/kg protein yeterli; üst güven sınırı 2.2 g/kg.studySeiler (2010) — kutuplaşmış (80/20) dayanıklılık modeliAntrenmanın ~%80'i kolay tempo, %20'si yüksek şiddet; orta yoğunlukta sıkışmak verimsiz.meta-analysisGrgic ve ark. (2022) — tükenmeye gitmek şart mıTükenmeden 1-3 tekrar önce bırakmak (RIR) benzer kazanım verir, toparlanmayı korur.studyNedeltcheva ve ark. (2010) — uyku ve yağ kaybıAynı diyetle 5.5 saat uyuyanlar yağ yerine daha çok kas kaybetti; 7-9 saat hedefle.studyGabbett (2016) — antrenman yükü ve sakatlıkAni yük sıçraması sakatlanmanın başlıca sebebi; yükü kademeli artıran daha az sakatlanır.official guidelineACOG Görüş No. 804 (2020) — gebelikte egzersizGebelikte egzersiz güvenli ve önerilir; sırtüstü uzun süre, nefes tutma ve temas sporları hariç.
45 sources in total: meta-analyses, official guidelines (WHO, ACSM, ACOG, ISSN, NSCA, IOC) and the field's standard textbooks. No invented citations: the model can only pick from this list.
One platform, every goal
You pick yourself at the start; the plan is built around it.
Gymmuscle & fat loss At homewith what you have Park & calisthenicsbars and bodyweight Nutrition onlyno-training weight control Pilates & mobilitymat or reformer Runnerendurance + strength Footballerin-season / off-season Basketballjump & agility Bodybuildingvolume blocks Beach bodycountdown to a date 60+ safe modelow impact, balance Postpartumgradual return
What nobody else does
Grocery list for your country
The plan doesn't stop at "150 g chicken": real shelf products (Lidl/Kaufland in Germany, BİM in Türkiye) matched to your weekly budget.
Video-backed exercise cards
Every movement with a video, sets × reps, rest times and an alternative if the machine is taken.
A coach that lives in WhatsApp
Your weekly plan lands on WhatsApp Monday morning, with reminders and short coach notes. The plan lives in your day, not in a PDF.
Nutrition with fit recipes
Your coach writes recipes for you: ingredients, amounts, steps and macros. Quick, Balanced or Chef mode; halal, vegetarian, vegan options.
Progress tracking with photos
Monthly photos stored securely and compared side by side; measurements and charts make change visible.
Flexible, card-free payment
Crypto payments are verified on-chain automatically; your code arrives instantly. Bank transfer and Wise from abroad too; no commitment.
COMPARISON
Where does the money go?
Four paths. We also wrote the row ALVO loses — nobody does everything.
| On your own$0 · YouTube + PDF | Gym trainer€60–90 / hour | Generic fitness app$5–15 / mo | ALVO$19.99 / mo | |
|---|---|---|---|---|
| The plan is genuinely written for you | ||||
| Injury and health filter (knee, back, heart…) | ||||
| Nutrition: recipes, ingredients, method | ||||
| Shopping list for your country and budget | ||||
| Rewritten every week from your data | ||||
| Advice cites its sources | ||||
| Measurement + photo analysis, fat vs lean | ||||
| Lands in your pocket over WhatsApp | ||||
| Someone fixing your form by hand at the gym |
Market ranges, August 2026 (armut.com, trustlocal.de). ✓ yes · – partial · ✕ no
Try first, then decide
SCOUT
$0
- Feasibility report: your realistic date, pace and calories
- Body analysis (body fat from measurements)
- A sample day of eating
- App installed on your phone
COACH
$19.99/mo
First 100 beta members keep this price for life- AI training plan: built for you, your injuries and your days
- Weekly automatic plan refresh
- Nutrition coach with real recipes (ingredients + method)
- Shopping list for your country
- WhatsApp coach: your plan in your pocket weekly
- Photo & measurement tracking, cloud backup
Crypto payments verify automatically; bank transfer and cash too. Beta pricing.
Frequently asked
Does it actually work?
ALVO's method sits on proven training science: weekly volume, progressive overload, a safe rate of weight change. The AI applies these rules to your data; progress is measured weekly and the plan corrects itself.
Do I have to join a gym?
No. A plan can be built around a single pair of dumbbells at home, a bar at the park, or no equipment at all. Change your place and the plan changes with you.
Will the nutrition plan be strict?
Food you dislike never enters the plan. One of three modes is chosen based on your budget, taste and time, and 1-2 meals out per week are part of the plan.
I have an injury. Can I use it?
The onboarding flow screens injuries and health risks; it filters movements for you and refers you to a doctor first when needed. ALVO does not give medical advice.
Are my data and photos safe?
Photos are stored encrypted, never shared with third parties, and permanently deleted in one click. You can close your account anytime.
How do I pay with crypto?
Choose "Crypto" on the membership page and you get a unique USDT amount (e.g. 20.03). Send it on TRC20; as soon as it appears on-chain, your activation code is e-mailed. No waiting on anyone.
Is there an app?
Yes: open alvobase.com/panel on your phone and tap "Install app" (Android) or Share → Add to Home Screen (iPhone). Full screen, icon, no store. A store version is on the roadmap.
Be first in at launch
Beta is coming. Leave your email and we'll call you in; founder pricing for the first 100 members.